Standing Straight
When a person slouch by leaning forward and walk with this bent posture, then this will cause knee pain. try to align your head with your shoulders, pelvis, and abdomen in a straight line. The more our body is bent at the waist, the more you are compensating for that with doing muscle activity. The muscles cause strain and eventually cause fatigue to your knee joints. Building a strong core make the muscles in your lower back and abdomen thus helping in minimizing the pressure on your knees. Some exercises including yoga, back extensions, planks, and pilates help in strengthening the core. Here is how you can avoid knee pain by doing:
- Planks:
Point your toes to the floor by lying on the floor. Keeping your elbows at 90 degree angle, keep the forearms on the floor. Lift your body upwards by tightening the gluteus muscles and abdomen. Hold this plank for 15 to 50 seconds.
- Back extensions:
Lie with your hands and elbows bending on the floor and facing downwards. Lift your head up by keeping your hips on the ground. Hold this move for 5 to 10 seconds and try to repeat for 5 to 10 times every day.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
- https://www.researchgate.net/publication/245822007_Home_Stretching_Exercise_is_Effective_for_Improving_Knee_Range_of_Motion_and_Gait_in_Patients_with_Knee_Osteoarthritis
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6203601/